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DLR (& others),
Note that in his training schedule his "E" days are either easy or off. No need to run 7 days per week!
I personally found the VDOT to be accurate (provides hard but reasonable workout) as long as I based it on times I actually ran recently and not times I thought I could run or ran 3 months ago when I was in better shape. The interval workouts are certainly the most difficult and took some getting used to. I had to start on the low end of the time spectrum and very gradually work my way up (start with intervals of roughly 3 minutes and work up to 4 1/2 minutes).
The tempo workouts were harder than I expected. They always seem to feel easy for about the first half but get substantially harder toward the end. I find the repeats pretty easy and use the times to make sure I'm not working too hard and risking injury.
Glad someone else out there is having success with this program!
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